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2. Pull up the knee caps, squeeze the thighs and buttocks, engage Mula Bandha, and press the pubic bone down into the floor.

3. Inhale and lift the legs, head, chest, and arms off of the floor. Reach out through the fingers, toes and crown of the head. Keep the neck in line with the spine.

4. Drop the shoulders down and back and press the chest forward. Keep the legs, buttocks, and mula bandha strong, and keep the pubic bone pressing down into the floor.

5. Breathe and hold for 2-6 breaths.

6. To release: exhale and slowly lower the chest, head, arms and legs to the floor. Turn the head to one side, slide the arms alongside your body and rest. Rock the hips from side to side to release any tension in the low back.

Benefits + Contraindications

Benefits: Locust pose strengthens the legs and core body while opening the chest and stretching the low back. Locust pose tonifies the kidneys and stimulates the reproductive and digestive systems.

New to Yoga?

To get the most out of our site, we suggest you take some time to explore before jumping into the practice. Browse our yoga 101 section for general info on the history and types of yoga, then start exploring asanas the physical postures used in hatha yoga. Remember to breathe and always start your yoga practice with a brief meditation. If you are new to yoga, please read our Yoga for Beginner's page

Yogic Wisdom

In times of crisis, we often feel we don’t have the time or energy to practice, but those are precisely the times when the practice is most necessary. This is what we’ve been practicing for: the situations where the practice doesn’t come easily. When the winds of change reach hurricane force, our inner refuge of mindfulness, concentration, and discernment is the only thing that will keep us from getting blown away.